5 Booty Workouts

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Admit it: you want a perfect booty. While we don't believe in absolute perfection, there are ways to achieve a decent behind and with the help of some of our fitness favorites like Athletic Form (@trainathleticform) and Instagram fitness sensation, Massy Arias (@massy.arias), we have managed to stick to a great Booty Workout regime to get our booties in great shape for spring and summer! Below are the workouts we recommend to shape those coconuts accompanied with videos on how to perfectly do each exercise:

• Dead lifts 

• Squats

• Stability Ball Leg Curl

• Donkey Kick Raise

• Stair Climber (Stair Master)

Happy {booty} workout!

How To Stay Safe During Spring Break

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We miss having spring breaks because we know how much fun they are! There is nothing like going on a trip with your girl friends and guy friends to a fun city to party the days away. However, spring break can be a bit dangerous if you're not taking the proper precautions so we wanted to share with you some ways to stay safe during spring break

1. Share your travel itinerary with someone--When you're traveling, you want to be sure that someone you trust knows your itinerary just in case you may get lost or delayed.
2. Lock your hotel when you leave--We have all done it before; we walk out of our hotel room never looking back to see if it actually closed. Always double check to see that the door closes behind you. You wouldn't want anything stolen out of your room.
3. Wear sunscreen!
4. Have a buddy system in place--Now, we are not saying to stalk your friends every move, but have a friend that you can at least be eye contact distance away from each other. There are a lot of people who like to prey on vulnerable woman and it would not be great to find out that your friend has gone missing and is no where to be found. Simply check in with each other whether it's eye contact or a text saying, "I'm okay!"
5. Don't go home with strangers--Self explanatory.
6. Never accept a drink that you don't know where it came from- Sadly, there are people out there who choose to rufy drinks in order to place their victim in a vulnerable situation to take advantage of them. Don't put your drink down and leave it unattended. If you do, throw that drink away!
7. Most importantly, know your limit--Ultimately, YOU are responsible for yourself. Don't put yourself or your friends in compromising situations because you decided to ignore your limits.

Have fun and be safe this spring break!

Don't Fall For This IRS Scam!

The IRS will NEVER call you. That is something very important to note because there are scammers out there eager to prey on people and scare them into believing the IRS is out to get them. It's  important to know how these scammers operate so you know when to hang up and report them. Co Founder, Karen, recently received a call from this number: 8044961029
The person from this phone number left a voicemail explaining that the call was very inportant and it was regarding tax evasion on an audit they pulled. Curious over the commotion, she called the number back and the person on the other end started to rattle his "officer name" "badge id" and he even gave a spiel on how the call was being recorded. He mentioned that he represented the Tax & Auditing Department of the IRS and then he talked about the FCC and rattled off the section in the IRS bylaws that discusses the penalities of tax evasion. It sounded pretty convincing, but of course Karen wasn't buying into it since she knew she was in tip top shape with her taxes. The "officer" then explained their audit findings explaining that taxes were under paid by a certain amount during a certain period of time. Then, the "officer" asked Karen how she wanted to pay this back to avoid her employer holding back her checks, Karen getting arrested, and Karen getting fined.

Anytime someone who claims that they're from the IRS and over the phone requests money from you, they're a FRAUD.

The "officer" proceeded to state that an Officer attempted to serve Karen her violation in paper and he named the address (this address was clearly pulled online from the white pages). The most that the real IRS will do is send you physical mail. Never would they go to your home.

Moral of the story: do your taxes correctly and always review them with your tax people before signing off. As soon as you sign off on the tax computing, everything becomes your responsibility. To that point, when you're confident with your tax returns, scammers like that won't phase you because you'll know with certainty that they're fake.

10 Best Snacks For Healthy Weight Loss

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Contrary to popular belief, in order to lose weight, you actually have to eat! We are huge advocates for staying fit and in shape, the healthy way. Not eating enough and essentially starving yourself while excessively working out can cause a lot of problems including putting yourself at risk for hypoglycemia. Yahoo! Stories created the perfect article on the '10 Best Snacks For Weight Loss' so we wanted to share them with you so you can make smarter eating choices as you embark on a healthy weight loss journey. Find the ten (10) snacks below as written by Yahoo! Stories!

Hunger Squasher!
WEIGHT LOSS SNACK #10

Wholly Guacamole, 100-calorie pack

100 calories, 9 g fat (1.5 g sat fat), 200 mg sodium, 3 g fiber, 0 g sugar, 1 g protein

Most pre-made guacamole is lacking in one crucial ingredient: guacamole. Avocados, specifically (adios, Ortega). But Wholly Guacamole is what it says it is: real food, with no added oils, starches and artificial colors. Avocados pack in healthy monounsaturated fats that contain oleic acid, which can actually help quiet feelings of hunger. Which means this snack will actually do what afternoon snacks are intended to do: keep you full and focused until dinnertime. And Keep That Waistline Toned and Tight with These Essential 4 Ways to Lose Your Belly in 14 Days!

Waistline Melter!
WEIGHT LOSS SNACK #9

MaraNatha Almond Butter, No Salt, Creamy, 2 Tbsp

190 calories, 17 g fat (1.5 g sat fat), 0 mg sodium, 4 g fiber, 2 g sugar, 7 g protein

Sure, peanut butter is cheaper, but when it comes to weight loss, almond butter is like PB on steroids. In fact, a study from the International Journal of Obesity and Related Metabolic Disorders compared subjects on a low-fat diet with others who followed a diet richer in fat—but the fat was supplied by almonds. The almond group lost 50 percent more weight off their waistlines than the low-fat dieters, despite the fact that both groups consumed the same amount of total calories. Try smearing some over apple slices for a tasty blend of sweet and savory (bonus points if you choose a red apple over green—red fruits have higher nutrient counts).

Belly Filler!
WEIGHT LOSS SNACK #8

SkinnyPop, 3 ¾ cups

150 calories, 10 g fat (1 g sat fat), 75 mg sodium, 3 g fiber, 0 g sugar, 2 g protein

Eat for size, and win the weight-loss prize. “Volumetrics” is an eating plan championed by researchers at Penn State University, and it’s based on eating foods that take up a lot of space in your gut—without a lot of calories. For example, a huge salad—or in this case, nearly 4 cups of popcorn—will leave you more satisfied than a square of chocolate, and for far fewer calories. We love SkinnyPop because it’s free of additives and tasty without being too salty. Fill up, but don’t fill out: Use These Eat This, Not That!-recommended 10 Daily Habits That Blast Belly Fat.

Fat Blocker!
WEIGHT LOSS SNACK #7

KIND Caramel Almond & Sea Salt, 1 bar

200 calories, 16 g fat (3 g sat fat), 125 mg sodium, 7 g fiber, 5 g sugar, 6 g protein

The sweetness of caramel, the fat of almonds, the added sea salt—wait, this is a diet food?! Yes! KIND keeps the sugar content low while packing this bar with healthy fats, which slow the body’s absorption of sugar and carbs, keeping blood sugar levels stable and focus laser-sharp long after snack time is over. A study published in Nutrition Journal found that consuming low-sugar, high-protein snacks promotes weight loss. The reason: Healthy snacking keeps your blood-sugar from spiking, preventing hunger pangs, cravings and body fat storage.

Metabolism Turbocharger!
WEIGHT LOSS SNACK #6

EPIC Grass-Fed Protein Bar, Bison, 1 bar

200 calories, 12 g fat (5 g sat fat), 220 mg sodium, 1 g fiber, 8 g sugar, 11 g protein

Okay, so maybe when you think “snack,” your first thought isn’t “Where can I get me some bison?” But buffalo is much leaner than other meats, and makes for a better jerky, especially when paired with organic spices and dried fruit. Adding low-sugar, high-protein snacks to your daily diet can help fuel weight loss efforts by boosting metabolism and reducing hunger pangs. Just be sure to choose the right protein—for example, click here to discover the shocking truth about How Tilapia Is Worse Than Bacon!

Vitamin Booster!
WEIGHT LOSS SNACK #5

Fage Total 2%, 7 oz

150 calories, 4 g fat (3 g sat fat), 65 mg sodium, 0 g fiber, 8 g sugar, 20 g protein

Packed with protein, crammed with calcium, popping with probiotics, yogurt has all the makings of the best weight loss foods. But tread ye carefully in the aisle of the fermented milk products; manufacturers have a knack for cramming as much sugar and artificial ingredients into yogurt pots as they do candy bars. The next time you find yourself discombobulated in the dairy section, reach for the Fage (pronounced fa-yeh). Not just creamier and more delicious than most yogurts, the brand’s little bit of milkfat in the 2% variety allows your body to absorb the fat-soluble vitamins in the yogurt. Plus, you can’t get a much purer ingredient list than this: milk, cream and cultures.

Belly Fat Fighter!
WEIGHT LOSS SNACK #4

Kashi Original 7 Grain Sea Salt Pita Crisps, 11 crisps

120 calories, 3 g fat (0 g sat fat), 180 mg sodium, 5 g fiber, 2 g sugar, 3 g protein

Pita chips sound more exotic than corn chips, so a lot of us immediately think they must be healthier, too. But step back from that snack: Most brands douse their pita in heavy oils and then roll them in sodium. Kashi’s, on the other hand, have a modest 120 calories and 180 mg sodium per serving. In astudy published in the American Journal of Clinical Nutrition, researchers discovered that obese participants who added whole grains to their diets lost more belly fat than those who did not. One of the key weight-loss benefits of whole grains: their healthy dose of fiber helps slow digestion, keeping you fuller longer. And to enjoy your guilty pleasures, guilt-free,Indulge in These 10 Best Junk Foods for Weight Loss.

Bloat Buster!
WEIGHT LOSS SNACK #3

Eden Organic Pumpkin Seeds, ¼ cup

200 calories, 16 g fat (3 g sat fat), 100 mg sodium, 5 g fiber, 0 g sugar, 10 g protein

Not only are they loaded with protein and fiber, but pumpkin seeds are also one of the world’s best sources of magnesium, a mineral that helps strengthen bones and improve blood circulation. In addition to a generous portion of satiating protein, one ounce of the tiny seeds serves up 75 percent of your day’s magnesium, which can ward off water retention (read: no more bloated belly). The nutrient can also help relax your blood vessels, nixing deadline-induced headaches.

Calorie Burner!
WEIGHT LOSS SNACK #2

Horizon Organic Mozzarella String Cheese, 1 stick

80 calories, 6 g fat (3.5 g sat fat), 200 mg sodium, 0 g fiber, 0 g sugar, 8 g protein

Each low-fat stick of this brand has a fifth of your day’s calcium intake, which means a low-fat you as well. Some researchers speculate that dairy calcium helps fight fat because it increases the “thermic effect” of eating—in other words, you burn more calories digesting calcium-rich foods than you would if you ate something with the same number of calories, but no calcium. Try a piece of pre-sliced, low-fat cheese like mozzarella or Monterey Jack with some wheat crackers, recommends Christine M. Palumbo, a Chicago-based dietician. “Cracked Pepper and Olive Oil Triscuits work great for this and have a really nice flavor,” she says. She can even help you lose weight at MickeyD’s; check out What 8 Diet Experts Eat at McDonald’s.

Chocolate Belly Melter!
WEIGHT LOSS SNACK #1

Vitalicious VitaBrownie, 1 brownie

100 calories, 2 g fat (0.5 g sat fat), 105 mg sodium, 10 g fiber, 10 g sugar, 4 g protein

With VitaBrownies, you can satisfy your craving for something sweet at any time of the day without sabotaging your diet. Each chocolaty square packs 8 grams of whole grains—a dietary staple of people with the littlest middles. A Public Health Nutrition study found that participants who ate three or more servings of whole grains had 10 percent less belly fat than people who ate the same amount of calories from refined carbs (like bad-for-you brownies). When it comes to diet and snacking, being unrefined is a good thing!

Happy healthy eating!

Sisters Succeeding: Sharon Bui, Frill Clothing Company

This 'Sisters Succeeding' post is big. Like, Shark Tank BIG.

North Carolina State University Chi Omega, Sharon Bui, partnered up with Kate Steadman to form Frill Clothing Company and now they are scheduled to appear on the television show, Shark Tank, on
March 6​th at 9/8c on ABC!

Shark Tank is a reality television program, which allows aspiring entrepreneurs to make business pitches to a panel of investors. “We are delighted to appear on Shark Tank,” says co founder Sharon Bui, “this is huge for promoting our business and we can’t wait for America to see us pitch our pride and joy to the ‘shark’ investors.”

Frill Clothing is a startup clothing company, located in Raleigh, NC. The thought of Frill was first conceived when Sharon Bui, a member of Greek Life at N.C. State University, realized there was no way of buying fashionable clothing she was required to wear for formal sorority recruitment. Bui then joined with Kate Steadman, who was studying advertising with a minor in fashion at Appalachian State, and Frill Clothing was born.

While Frill Clothing is primarily targeted to sorority women who are looking to purchase affordable, yet stylish, outfits for recruitment, there are other items available on their online boutique. Frill is branching out to sell items such as jewelry, home décor, apparel and various accessories.

Frill is also an important member of the bridal community. Their skirts can be purchased for bridal parties to put on a new fashion forward spin on bridesmaid’s dresses. The skirts are stylish, affordable, and can be worn on multiple occasions. Frill has outfitted many wedding parties and the bride, as well as, the bridesmaids have been extremely pleased with the end result.

Bui and Steadman launched Frill while both were still earning their degrees, which have required a lot of hard work, and learning how to be financially resourceful. “The past couple of years we have learned what it takes to be an entrepreneur,” said Steadman, “it requires dedication but we enjoy coming to work every morning so the hard work pays off!”

Be sure to catch Frill’s episode of Shark Tank on ABC this week!

5 College Resources You Should Take Advantage Of

Leverage leverage leverage. That's how you can make the most out of your college experience POST college. We have been a mentor to many of our younger sorority sisters that we wanted to provide you with some tips we learned along the way in college to help you succeed. These 5 resources can really help you advice in the work life post college:

1. Locate your school's jobs and internship website and search for jobs and internships fitting to your interests. For us at Arizona State University, we had Sun Devil Career Link and it allowed us to type in keywords and internships and jobs fitting to those key words would pop up!
2. Engage your counselor! They are getting paid to fully help you so take advantage! Bonus: try to find a counselor from the Business School. Use them to review your résumé and keep you in the know of important on campus events.
3. Speaking of events, find out when your school's Career Fair is and go! It's all about putting yourself out there and networking.
4. Talk to upperclassmen. They know the ropes and can really guide you down a more smooth path in college. 
5. If you're in a sorority, engage your Educational Chairwoman and committee. This was one of the best parts of being in a sorority because so many of our sisters had helpful study guides or old books they didn't mind passing down. If you're not in a sorority, locate study groups; they're so helpful especially when prepping for a major test.

Good luck and make the best out of your college experience! 

What You Probably Didn't Know About Waist Trainers

With this week being National Eating Disorders Awareness week, we are very sensitive to this topic because we know how it affects not only sorority women, but all women. Body image is a heavy topic and can consume so many of us. Being skinny and looking perfect is an obsession predominately created in our own minds, influenced by the media and our surroundings. It is so important to recognize when dieting is becoming unhealthy. Recently we have been hearing a lot about waist trainers. Skeptical about its results, it was so timely that we heard from Dr. Oz on his take on the waist trainers. Click here to learn about the affects of using a waist trainer.

Diet fads are exactly just what they are...fads. They will go away eventually. Maintaining a healthy body takes discipline, healthy eating, and exercising...continuously. Crash diets, waist trainers, wraps-those are all temporary solutions that don't foster a constructive way of living in a sound body. Don't get us wrong, some mainstream diets and exercises have proven to be great, but that is because they foster a healthy lifestyle like eating paleo, doing crossfit, and doing yoga.

If you or someone you know is battling an eating disorder, we encourage you to check out the National Eating Disorders Awareness website to learn more about eating disorders, how you can tackle them, and how you can help others.